Build muscle and lose fat with this Monday-Friday workout routine. Crush the gym throughout the work week & enjoy your weekends off with this workout split.
Workout Summary

Workout Description

Traditional body part splits have been around for a long time.

And there’s a lot of reasons why.

  1. They clearly work in promoting muscle growth.
  2. They’ve been promoted by some of the industry’s top athletes.
  3. Who doesn’t like a good pump?

But probably the biggest reason of them all – they fit in nicely with the work week schedule.

With all the hoopla about making sure to hit each body part twice a week, we’ve been committed in bringing you guys workout routines that fit that mold.

But today, we’re going back to our roots on this one and providing you with a solid bro(ette)-split you can do during the week.


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The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

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The M-F Workout Routine

The following workout is meant to be performed Monday through Friday.

Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover.

Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.

Follow the program as written for 10 weeks, moving up in weight when possible.

Monday: Back Workout

Exercise Sets Reps
1. Deadlift 4 6
2. Lat Pull Down 4 8-12
3. Dumbbell Row 4 8-12
4. Hammer Strength Machine Row 4 10
5. One Arm Cable Row 3 12
6. Straight Arm Cable Pull Down 2 15

Tuesday: Chest & Abs Workout

Exercise Sets Reps
1. Incline Bench Press 4 6
2. Decline Bench Press 4 8-12
3. Machine Bench Press 3 6-12
4. Machine Fly 3 12-15
5. Push Ups 3 Failure
6. Machine Crunch 3 15
7. Hanging Leg Raise 3 12-15

Wednesday: Legs Workout

Exercise Sets Reps
1. Barbell Back Squat 5 6
2. Romanian Deadlift 4 8-12
3. Leg Press 3 10-15
4. Leg Curl 3 12-15
5. Walking Lunge 3 15 Each
6. Smith Machine Calf Raise 4 20

Thursday: Shoulders & Abs Workout

Exercise Sets Reps
1. Military Press 4 6
2. Lateral Raise 4 8-12
3. Reverse Machine Fly 4 8-12
4. Machine Shoulder Press 3 6-10
5. Barbell Shrugs 4 15
6. Decline Sit Up 3 15
7. Barbell Roll Out 3 12

Friday: Arms Workout

Exercise Sets Reps
1. EZ Bar Curl 4 8-12
2. EZ Bar Skullcrusher 4 8-12
3. Spider Curl 4 8-12
4. Tricep Dip 4 8-12
5. Cable Hammer Curl 4 8-12
6. Cable Overhead Tricep Extension 4 8-12

M-F Workout Routine Summary

The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split.

Feel free to substitute any of the exercises listed for a preferred exercise. So long as the lifts target the same muscle group and in a similar fashion, there’s no problems with substituting for a different variation.

Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. The type of cardio, duration, and intensity will depend on your ability to recover and preferences.

This program can be used as either a cutting program or a bulking program depending on your nutrition while using it.

If you have any other questions regarding the M-F workout routine, please feel free to leave them in the comments section below.

Posted on: Sun, 04/21/2024 - 13:47

Is there a suitable alternate exercise for the deadlift for those who have lower back problems and a bad knee you can suggest?

M&S Team Badge
Posted on: Sat, 04/27/2024 - 20:28

I would suggest skipping it completely, Dave. If deadlifts bother your lower back, then almost every other exercise likely will as well.

Posted on: Sun, 04/21/2024 - 06:09

Is the dumbbell row unilateral or bilateral? Also can you expand on why? Just from reading different sources most say the single arm is more beneficial, but would like to know your thoughts.

M&S Team Badge
Posted on: Sat, 04/27/2024 - 20:27

In most cases, it will refer to the single arm version, Sam. Most people find it better because you can focus on the stretch, contracting each side on its own, and use more weight. Hope this helps!

Posted on: Sun, 04/14/2024 - 13:18

Hi is there a diet suitable for this workout for myself to get lean? Also supplement wise?

M&S Team Badge
Posted on: Mon, 04/15/2024 - 10:05

Hi Jim, we don't have many fat loss diets here, but we do have guides that can help you create your own plan. This should help.

As for supplements, we have suggestions at the top of this article in terms of types to take. I can't recommend specific brands, but I can confirm if it is here on M&S, it is a good one. Hope this helps!

Posted on: Sun, 04/21/2024 - 06:04

Thanks Roger legend

Scott Stevens
Posted on: Thu, 02/08/2024 - 08:16

I was wondering if the daily workout is broken into two session if it will be as effective as doing it all in one session.
I have enough time during my lunch break to complete the first 3 lifts, then I would complete the 2nd 3 lifts after I get off work.

M&S Team Badge
Posted on: Thu, 02/15/2024 - 19:01

It may not be exactly as effective, but I love how you're finding a way to make it work, Scott. I think it would still help you move forward, so go for it!

Posted on: Sat, 01/27/2024 - 07:44

Just wondering if this training program is targeted towards women as well?

M&S Team Badge
Posted on: Tue, 01/30/2024 - 09:21

Hi Jamie, yes, this program is for men and women. Hope this helps!

Mr. Herring
Posted on: Mon, 12/04/2023 - 09:06

Can you comment on Mondays wrkot. Why the deadlifts and not the bent over row? Same equipment and yet the bent over row tagets the back while deadlift targets the hamstrings?

M&S Team Badge
Posted on: Wed, 12/27/2023 - 20:04

Deadlift hits everything on the posterior chain, including the lower back, traps, and even rear delts for stability as well as the hamstrings. If you would rather do the bent-over row, go for it.

Chris A
Posted on: Tue, 11/28/2023 - 13:03

I have been doing this workout since March, taking only 1 week off. I have been slowly increasing my weight, and occasionally my reps over this time. Should I still be, and if not, what is the next routine you recommend?

M&S Team Badge
Posted on: Tue, 11/28/2023 - 19:00

If you've been doing this since March, then it may be time to change it up, Chris. Check this out and see if we got something for you here.

Samarth Kumar
Posted on: Wed, 11/08/2023 - 04:06

I am a beginner and I started to workout in May 2023. I was active for a period of 3 months until mid-August, after which I shifted to a different city and my workout routine went for a toss. I have started again from November.

I am having a bit of a trouble in increasing the weights as I think I have not gained sufficient strength or muscle or both. Moreover, my left shoulder since childhood makes a bit of a cracking noise when I rotate it, signalling that my left shoulder is a bit weak, hence I have to be careful while lifting weights.

What should be the ideal plan for me to gain muscle, strength and not damage my shoulder joints? I can eat Chicken, egg, fish, goat meat, and fish oil. Not planning to take any form of supplements or protein otherwise.

M&S Team Badge
Posted on: Thu, 11/16/2023 - 21:27

I think this would help you.

Supplement suggestions are in there, but you don't need them, and there is minimal shoulder work involved.

Posted on: Mon, 11/06/2023 - 00:21

Hi there,
The reps which is mentioned is of total or each set?
Example: deadlift 4 sets *6 reps?
And do we have to increase the weights for each set?

M&S Team Badge
Posted on: Thu, 11/16/2023 - 21:08

Reps are for each set. For example, set 1 - 6 reps. set 2 - 6 reps, and so on.

You can increase the weight if you want by starting light and ending with your heaviest set, but you don't have to.

Posted on: Thu, 10/12/2023 - 07:48

Is it ok to train abs at the end of every workout, rather then just two times per week?

M&S Team Badge
Posted on: Sun, 10/22/2023 - 11:08

As long as you're not doing a lot of volume, then that would be ok. I like to do one ab exercise at the beginning and end of every workout.

Pam KS
Posted on: Wed, 09/27/2023 - 13:49

Thank you love this work out and the many others that are posted on this site. Just one question, why does the guy on this workout pictured look so angry. He would scare me in real life lol . Thanks again :)

M&S Team Badge
Posted on: Tue, 10/10/2023 - 18:20

Maybe he was hungry during the photo shoot. LOL. Glad you like the workout. Thanks for reading M&S!

Paras Virk
Posted on: Sun, 08/13/2023 - 14:20


I am quite confuse to find the good workout plan for me as i am not
Overweight at all.I am at 80kg of weight with 6ft height and bit muscular
But i have some fat on my tummy that comes with the mass gainer i
used before .Now i want a plan that can put muscle mass on me and
Gain my weight upto 5 more kg and on the same hand i also want to
build My abs muscles coz i am taking rich protein diet so i wanna give
Its benefit to my abs muscles as well. Please help me finding a good
Workout plan For me.

M&S Team Badge
Posted on: Sat, 08/26/2023 - 21:31

This may help you find the right program for your goals.

Michael portillo
Posted on: Mon, 07/31/2023 - 21:21

Can I do this program the water it is but ad 3 bicep workout too back day and ad 3 Triceps work outs too Chest day?

M&S Team Badge
Posted on: Tue, 08/15/2023 - 10:06

I can see adding one of each to those workouts, but I think three would be too many, Michael. Recovery is important, and you already have a full arm workout in this program. Add one bicep and tricep that you like, and go from there. Hope this helps!

Super Mario
Posted on: Tue, 06/13/2023 - 06:01

Is supersetting push-ups & crunches to get through the workout quicker recommended?

M&S Team Badge
Posted on: Tue, 06/13/2023 - 07:01

It certainly would save time. If you can feel you're capable, go for it.

James Dauphinee
Posted on: Tue, 05/09/2023 - 18:18

I’m coming off the 4-day Power/Muscle/Burn 12 week program at the end of May and am looking at this one for my next series. I love the 4 days on 3 off, is there a best way I would possibly do this in 4 days?

M&S Team Badge
Posted on: Thu, 05/11/2023 - 06:57

You could split the arm workout and add triceps to one upper body workout and the other in another. Keep in mind that means you will spend more time in the gym for those days. If that doesn't work for you and four days is all you can do, you may need another program.

James Dauphinee
Posted on: Thu, 05/11/2023 - 09:50

Thanks for the quick reply and recommendation, I’m going to give this a shot in 2 weeks. Thanks!

Posted on: Mon, 04/24/2023 - 12:50

I have combined Monday Wednesday and friday workout together 3 days a week minus the abs and core moved abs and core to left day Tuesday and Thursday. Is this bad?

M&S Team Badge
Posted on: Sun, 04/30/2023 - 14:16

If it works for you, go for it.

BTW, patience is appreciated when questions are sent. I don't do this full time and I have other commitments. I get to them as quick as I can. That last comment you sent wasn't necessary and in the future will be ignored.

Posted on: Sun, 04/30/2023 - 14:30

We appreciate you spending the time to answer our questions. Thank you!

Posted on: Tue, 05/02/2023 - 11:09

Thank you for your help my apologies it looked as if you responded weekly. I will continue to recommend this to people that are trying to get in shape. Good workout!

Posted on: Sun, 04/23/2023 - 17:04

Will this program help me gain mass and build muscle. I know you said that this program is good for cutting and building g muscle. But I don't quite understand how that works.

Thanks for a great program.

M&S Team Badge
Posted on: Sun, 04/30/2023 - 14:18

If you're eating properly to gain mass, then yes, this will work.

Some programs are designed with certain rep schemes, rest times, and rep ranges to help train the body in a way that supports certain goals. More rest time with compound exercises, heavy weights, and low rep ranges will boost strength while a mix of compound and isolation exercises with different rep ranges and shorter rest times help burn calories, develop smaller muscle groups, and improve the way you look.

Hope this helps!

Posted on: Sun, 04/16/2023 - 10:40

Hi! Can I use this workout plan to lose fat?

M&S Team Badge
Posted on: Sun, 04/16/2023 - 11:30

As long as your diet is focuses on fat loss, then yes, you can. Hope this helps!

Bryan B
Posted on: Sun, 04/02/2023 - 20:44

Hello I want to try this 5 day workout, but I personally would like to do the different body parts on different days(ex. I like arms to be monday, Legs are friday), does this matter at all? thank you in advance

M&S Team Badge
Posted on: Sun, 04/16/2023 - 11:29

It might affect how strong you are on those rescheduled days. For example, if you do arms first, then do chest or back on Tuesday, then your triceps or biceps won't be able to assist as much, so you may have to lower the weight you use. That is small, however, in the grand scheme of things. I think you'll be fine changing them. Just get them done.

Posted on: Thu, 03/30/2023 - 01:14

Hi, is there a reason why you say you can do cardio after working out but not before? I'm fairly new to lifting/the gym but I always used cardio beforehand to help loosen my body and get warmed up.

M&S Team Badge
Posted on: Mon, 04/03/2023 - 18:39

Cardio depletes your glycogen if you do it first, which could affect your results when weight training.

Conversely, if you use that glycogen for the weights, your cardio will be more productive because you can burn excess calories as well as improve your aerobic fitness.

Posted on: Wed, 03/29/2023 - 19:44

I am trying to get back into the lifting process again. I am wondering if it is good to do everyday separate body parts or do full body workouts. I’m looking to gain muscle and lose fat. I’m 5’10 235 now, I would love to get down to 205. If you suggest different body parts different days how many workouts per body part do you recommend?

How many exercises per body part do you reccomend??

M&S Team Badge
Posted on: Mon, 04/03/2023 - 18:38

Hi, Nick. I would suggest focusing on the fat loss first and this plan can help you do that. You may build a little muscle on the way, but focusing on fat loss would make the process easier. The workout plan here along with this guide could be a big help.

Davy M.
Posted on: Tue, 03/21/2023 - 12:24

I’m into my 9th week of this workout and I have been blown away by the results I have gotten so far. I am a type 2 diabetic and my initial goal of starting to seriously dedicate myself to working out was to get my body system in good enough shape to where I could hopefully stop taking any of my diabetes medications and strictly control it with diet and exercise. Good news so far I have been able to get off of 2 out of the 3 medications that I was taking!! Of coarse though, I have complimented this workout with intense cardio following each workout(20 minutes on elliptical), and I have completely dedicated myself to a better, more focused and clean diet of higher protein and low carbs. I am 47 now, 6ft 3 in and was 238 lbs when I started this workout. I am now 226 lbs with much more muscle and definition starting to show, and abs showing up that I haven’t seen in 25 yrs!! I am one of those guys who played football in college back in the day and was familiar with working out for strength, but I didn’t want to focus on strength, instead I wanted to focus on leaning up and gaining lean muscle mass. I know it is hard to burn fat and build muscle at the same time, but with patience I have seen great results with this workout. The best thing about this journey so far has been that as I am seeing my body transform positively and I feel better and have more energy, it just motivates me more everyday to get to the gym and I can’t wait to go workout every afternoon. I added some things of my own in and was wondering what your thoughts about overworking a body part. I do abs and calves everyday with this workout and I get a good burn and pump everyday with them, should I take a break in between working abs and calves? Also, am I defeating some of my workout gains by doing cardio everyday after the workout? Also I have been struggling to decide what program to go to next or if it is o k to continue this one after the 10 weeks is over. My goal is to burn some more fat, but build on lean muscle mass. I still have some love handles that are stubbornly still hangin on that I need to get rid of. Sorry for such a long post, but I just wanted to thank y’all for sharing so many great workouts and being such a great resource for fitness information for people trying to find what would work best for them. Also for not charging people for this info like every other site tries to!!

M&S Team Badge
Posted on: Mon, 03/27/2023 - 20:53

First, Davy, congrats on the progress and thank you so much for sharing! That is what makes this community as awesome as it is.

The abs and calves are up to you. If you are seeing progress, keep doing them. Arnold Schwarzenegger did them every day when he was Mr. Olympia.

Once you see progress stall, then give them a break or change up what you're doing.

Thanks for reading M&S!

Posted on: Wed, 03/08/2023 - 08:04

I'll try this workout since I will go 5 days to the gym. I'm currently overweight but I want to focus more on building muscle especially on my arms and shoulders since they get cramped a lot (I work 14 hours on a desk).
I've been going 2-3 times per week and tried several rutines but I cant seem to find one I actually enjoy, so I will give this one a go! Thank you for sharing!

Josh Marion
Posted on: Mon, 03/06/2023 - 12:26

What cardio would you recommend, LISS or HITT, and how often in the plan? The main goal is fat loss.